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Carbohydrate loading for PRMC
Carbohydrate loading for PRMC
Alright all? I'm a little bit confused on this whole subject, so I was wondering if anyone could clear this up for me. I've got my PRMC coming up and I was given advice by a gym instructor to eat at least two meals of pasta every day, for three days prior to the event. Is this a good idea? It sounds a bit excessive to me. What does it do? Surely I would get enough energy from the food provided. Any input would be appreciated, since the gym instructor didn't want to go in to details...
Roll off...?
It sounds like good advice to me - I would aim to take in as many calories as possible( within reason ).
You don't really have to worry too much about pasta specifically although it is an excellent source of carbs - Brown bread, whole grain cereals ect are good sources also.
True carbohydrate loading can be quite complex and there are different ways of doing it, but basically it involves deliberately depleting glycogen stores for several days and then taking in large amounts of carbs in the days after - the idea being your body will store more energy.
This is a very basic explanation, but theres loads of information on the net.
Personally I would just consume as many complex carbs as possible prior to the PRMC - not neglecting your intake of fats and protein.
Rich.
You don't really have to worry too much about pasta specifically although it is an excellent source of carbs - Brown bread, whole grain cereals ect are good sources also.
True carbohydrate loading can be quite complex and there are different ways of doing it, but basically it involves deliberately depleting glycogen stores for several days and then taking in large amounts of carbs in the days after - the idea being your body will store more energy.
This is a very basic explanation, but theres loads of information on the net.
Personally I would just consume as many complex carbs as possible prior to the PRMC - not neglecting your intake of fats and protein.
Rich.
The fact that your Gym instructor didn't want to go into details usualy means that they don't have the required knowledge (thats the leisure industry for you I suppose).
Carbohydrate Loading is a form of macronutrient manipulation to increase Glycogen stores in your muscles.
Six days prior to a competition (or in your case, selection), the process begins.
* For the first three days the athlete consumes minimal carbohydrate and exercises so as to deplete the bodies glycogen stores
* In the last three days the athlete consumes primarily carbohydrate and reduces the training load.
The theory behind this is that at the end of day three, the body will think that there is a problem with its glycogen stores and that it should store more glycogen than normal.
In the last three days, when the athlete consumes carbohydrate, the body will replenish the glycogen stores and top them up with a little bit extra.
Make sure if you want to try Carbo loading, do it at stages during your training so that a) you know what you are doing, and b) so that you know if it works for you or not.
Many athletes feel that carbo loading actually makes them more Lethargic (amongst other things).
Don't forget to take in enough carbohydrates during the depletion phase to maintain proper bodily functions. Fluid intake will also need to be increased throughout the whole process.
Spence
Carbohydrate Loading is a form of macronutrient manipulation to increase Glycogen stores in your muscles.
Six days prior to a competition (or in your case, selection), the process begins.
* For the first three days the athlete consumes minimal carbohydrate and exercises so as to deplete the bodies glycogen stores
* In the last three days the athlete consumes primarily carbohydrate and reduces the training load.
The theory behind this is that at the end of day three, the body will think that there is a problem with its glycogen stores and that it should store more glycogen than normal.
In the last three days, when the athlete consumes carbohydrate, the body will replenish the glycogen stores and top them up with a little bit extra.
Make sure if you want to try Carbo loading, do it at stages during your training so that a) you know what you are doing, and b) so that you know if it works for you or not.
Many athletes feel that carbo loading actually makes them more Lethargic (amongst other things).
Don't forget to take in enough carbohydrates during the depletion phase to maintain proper bodily functions. Fluid intake will also need to be increased throughout the whole process.
Spence
Cheers lads. I think my PRMC is probably too close for me to experiment with carb loading. Thanks anyway.
Not to be cheeky, but I have another question - If you drink lots of water, will you get cramp?
The reason I'm asking is because I've been dehydrated and cramped up before... That was unpleasant
Not to be cheeky, but I have another question - If you drink lots of water, will you get cramp?
The reason I'm asking is because I've been dehydrated and cramped up before... That was unpleasant
Roll off...?
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JoeAllen28
- Member
- Posts: 182
- Joined: Sun 12 Feb, 2006 8:01 pm
- Location: Midlands
Think in terms of this Gentlemen.
During your time at CTCRM whilst in training you will have three meals a day. Breakfast, Lunch and Dinner. You will be allowed to take as much as you want. No bloke will be there issuing you a set amount. So please forget about all this talk of bulking up on carbohydrates and suchlike.
Your not running a marathon your doing Commando training for gods sake! So don't worry about you food intake. Over time you will know what to eat. Thats it. Nought else. I ate like a horse as did all my fellow recruits. It's what your do.
Artist
During your time at CTCRM whilst in training you will have three meals a day. Breakfast, Lunch and Dinner. You will be allowed to take as much as you want. No bloke will be there issuing you a set amount. So please forget about all this talk of bulking up on carbohydrates and suchlike.
Your not running a marathon your doing Commando training for gods sake! So don't worry about you food intake. Over time you will know what to eat. Thats it. Nought else. I ate like a horse as did all my fellow recruits. It's what your do.
Artist
Artist definatly has a point, I considered carbo loading however I realised in a battlefield scenario you aren't going t have time to carbo load. I think really it is in appropriate anyway as from what it sounds like the prmc spends little time in the aerobic zone and much more time in the anaerobic zone so I doubt your glycogen stores will be depleted enough to consider carbo loading also bearing in mind the fact you can probably shove shed loads of carbs down your throat when you are there aswell.
Apart from the sentence that I had a point you have lost me totally Jay!jay999 wrote:Artist definatly has a point, I considered carbo loading however I realised in a battlefield scenario you aren't going t have time to carbo load. I think really it is in appropriate anyway as from what it sounds like the prmc spends little time in the aerobic zone and much more time in the anaerobic zone so I doubt your glycogen stores will be depleted enough to consider carbo loading also bearing in mind the fact you can probably shove shed loads of carbs down your throat when you are there aswell.
Eat what you want in other words. I myself never did a speedmarch with a full gut of food. Basically because I did it once as per my PTI's instructions and threw up halfway though it! So from then on I ran all my speedmarches with nought in my gut. Please don't take what I have said as gospel. What I am saying is that every body has their own ideas and ways of hacking it. But to me I never ran with a gut full of food.
Artist
not if your sensible. drink lots over a period of time.Polynikes wrote:Cheers lads. I think my PRMC is probably too close for me to experiment with carb loading. Thanks anyway.
Not to be cheeky, but I have another question - If you drink lots of water, will you get cramp?
The reason I'm asking is because I've been dehydrated and cramped up before... That was unpleasant
dont line up litres of water and down them minutes before you run.
cramp is usually dehydration related in young fit runners (i assume your not obese).
if your drinking water in big gos you may think your getting plenty of water, but your body cant handle it all and lots goes straight through.
proof is the fact that if you down several glasses of water after a run, a few hours later you will be pissing out almost pure water, even though you are still dehydrated.
really you should change your diet if your running lots.
when running i can easily lose several kilos in water and sweat. usually it takes about three days for your body to resume normal hyrdation, so if your in training you cant drink after a run and hope to replace the water lost.
you need to be sipping water all through the day everyday if your training more then 2/3 times a week or else your going to be seriously dehydrated after 4 days of running in a row.
you are advised to drink lots when you arrive at prmc, for the very reason your going to lose a lot of water on both days, and its not good to be getting cramps and being unable to walk after day 1.
